As golfers, we often tend to overlook the physical demand that the golf swing can place on our body. I must admit that although it is not a rigorous activity, everyone can identify with the “next day” soreness we often get after a long day on the course. People tend to make comments like “I didn’t even know I had muscles there” or “I can’t believe I am sore in that area.” This soreness originates from working our inner core muscles during the golf swing, muscles that otherwise don’t get worked all too often during are normal daily routines. Golfers need to focus on strengthening and conditioning those muscles that get impacted most during the round. In no time, you will be hitting the ball longer and with more consistency without the next day soreness. We encourage you to incorporate these five exercises into your golf game as it is a recipe for success.
1. Dumbbell exercises
This simple golf exercise can notably improve one's swinging ability. As seen in the picture, simply replicate your golf swing with a dumbbell in your hand. This exercise will improve your balance and correct any unnecessary mistake in your ability to control your muscles while swinging the golf club.
Balance is very important in golf. The proper coordination of your body muscles as well as your stance will greatly help the proper delivery of a good swing.
This type of golf exercise can absolutely reinforce your lower back. By doing so, you will be able to maintain a reliable stance throughout your golf swing.
2. Lunge with a Twist
In this photo, you will notice that the golfer is utilizing a medicine ball. Don’t worry, if you don’t have one simply replace it with a dumbbell instead.
To perform exercise shown, assume a standing position with your arms straight and hanging down in front of you, holding your medicine ball or dumbbell. As you step forward with one leg, rotate your upper body to that same side, holding the medicine ball or dumbbell chest high the whole time. To complete exercise, return to starting position and do the opposite leg.
If you are consistent with this exercise, you will see improvement in your golf swing speed, power and distance in a very short period of time.
3. Hip Hinge Drill
Feet should be shoulder width apart and knees slightly bent. With a golf club vertically behind your back; bend forward 30 degrees making sure the club continues to touch your back and head. Continue to practice this drill to teach yourself to bend your from the hips rather than the mid to upper back. This drill will improve your golf posture, your balance & the ability to rotate your spine as you address the ball and swing each club.
4. Stretch to improve golf swing
To combat muscle fatigue throughout the course of your round, simply introduce this stretch into your golf routine. As you can see in the picture, you can utilize this effective stretch "on the course" using your club… doing a simple, yet effective backswing golf stretch. Make sure to do it twice each time; hold for 10 seconds; then shake the muscles out to get ready for your next shot. This will keep you looser throughout the round resulting in better golf swings.
5. Standing Golf Rotation
As seen in the picture below, start the exercise in the address position by place club across front of chest. Begin the motion by turning in the direction of your back swing and hold 3-5 seconds. Next, turn to the contact position and hold 3-5 seconds. Lastly, finish in your follow through position & hold 3-5 seconds. Repeat all parts of exercise 5-10 times daily & every time you are on the driving range. This will help improve strength and range of motion of hips and trunk.
